Serving Sizes of Food Chart

Serving Sizes of food
tennis Ball or
baseball Hockey Puck deck of cards two dice one die
2 cup (or about) 1 cup (or about) 2/3 cup to 3/4 cup 1/2 cup (    ) tablespons 3 oz 2 teaspoon one teaspoon
Vegetables
Arugula Alfalfa aprouts green beans (2/3 cup) Artichoke hearts Marinara Sauce (2 Tab)
Bok choy cabbage (raw) Bean sprouts kale cooked (2/3 cup) Asparagus Salsa  (4 Tab  = 1/4 cup)
Chinese cabbage (raw) Bell pepper green onions (scalloins) Bamboo shoots Shallots (3 Tab)
lettuce (iceburg or romaine) Broccoli summer squash 3/4 c) Beets Tomato Paste (2 Tab)
Spinach raw Raw cabbage water chestnuts (3/4 c) brussel sprouts Tomato Sauce (5.3 Tab =1/3 cup)
Bok choy cabbage (cooked) Zucchini (3/4 cup) Cabbage, green or red (cooked)
Chinese cabbage (cooked) Carrots
Cabbage, green or red (raw) Colard greens
Cauliflower Leek
Celery (4 stalks) mushrooms canned
Cucumber (1 med) okra
Eggplant onions
Mushrooms spinach cooked
Tomato Tomatillo
Stewed tomatos
Yambean
Fruits
Strawberries (1.5 cups) Apple (1 sm) Berries mixed (3/4 cup) Applesauce (unsweetened) Apple dried (5.3 Tab = 1/3 cup)
Watermelon (1.25 cups) Apricot (4 whole, 8 halves) Blueberries (3/4 c) Guava (2 fruits) Applesauce sweet (5.3 Tab)
Banana (1 sm) Grapefruit (1/2 large) Litchi (10 fruits) Breadfruit (4Tab = 1/4 cup)
Blackberriles Kiwi (1 large) Mango Dates (3 dates)
Cantaloupe Mandarine orange (3/4 c) Peach in juice Figs (2 small) (3 dried)
Cherries 15 Fruit cocktail (3/4 cup) Pear in juice Mixed fruit dried (3Tab)
Grapes (about 30) Orange (3/4 c - 1 med) Pineapple in juice (2 rings) Prunes (3 fruits)
Honeydew Peach (3/4 cup - 1 med) Pomegranate Raisins (2 Tab)
Lemon (3 med) Pear 1 sm
Melon balls Quince 3 oz
Nectarine (1 fruit)
Papaya (1/2 fruit)
Plums 2 fruits
Raspberries
Star fruit (2 med)
Tangerine (1 lg or 2 sm)
Carbohydrates
Pumpkin (1.25 cup) Mixed vegetables can or froz Cereal cold flake (3/4 c) Bagel (1/2 of 3 inch) Animal crackers (6 crackers)
Squash winter cook (1 cup) Noodles, Japan (soba)3/4 Biscuit (1 sm) Barley (1/3 cup)
Orzo, cooked (3/4 cup) Bread (1 slice) Cereal granola low fat (1/4 cup)
Parsnips (3/4 cup) Bulgar (1/2 cup) couscous (1/3 cup)
Rutabaga, cooked (3/4c) Bun or Roll  (1 sm) Graham crackers (1 rectangle)
Sweet Potatoe (1/2 lg) Cereal cold bran type Egg noodles (1/3 cup)
Corn canned (1/2 cup) Rice noodles (1/3 cup)
Corn fresh (1/2 cup) Macaroni pasta (1/3 cup)
Cornbread 1 ounce Spaghetti pasta (1/3 cup)
Corn on cob (1/2 cob) Brown rice (1/3 cup)
Melba crackers (1/2 cup) Rice cooked (1/3 cup)
Saltines crackers (5 sqs) Taco shell 1 med 5-in
Croutons (1/2 cup) Tortilla,corn 1 6-in
English muffin (1/2) Turnips, cooked 1/3 cup
Kasha (buckwheat or groats) Waffle 1 4-in
Muffin (sm)
Pancake 1 cake  4 in
Pasta, whole-grain cooked 1/2c
Pita, whole-wheat 1/2 6 in
Potatoe mashed (1/2 cup)
Potatoe baby 3
Potatoe baked (1/2 med)
Rice wild cooked (1/2 cup)
Protein and Dairy
Milk, buttermilk 8 oz= 1 cup Beans, navy (3/4 cup) Beans, baked (1/2 cup) Beans, chickpeas (1/3c = 5.3 T) Beef, ground reg  (2 oz)
Milk, low-fat  (8 oz = 1 cup) Cheese,cottage,low fat 2/3 Beans, black (1/2 cup) Cheese, feta (1/4 cup = 4 Tab) Beef, ground lean (2 oz)
Milk, skim or 1% (1 cup) Peas,fresh or frozen(3/4c) Beans, edamame (1/2 cup) Cheese, Parmesan  (1/4 cup) Beef, rib eye trim fat (2 oz)
Yogurt,fat-free plain (1 cup) Beans,kidney (1/2 cup) Cheese,ricota part skim (1/3 c) Beef, sirloin - trim fat (2 oz)
Yogurt, unsweetened (1 c) Beans, lowfat refried (1/2 c) Cheese,soybean curd (1/3 cup) Beef tenderloin - trim fat 2oz
Yogurt reduced-cal@fruit(1c) Cheese,shredded low fat (1/2 c) Beef jerkey (1 oz)
Soy milk low fat ( 1 cup) Cheese, mozzerella part skim Burger, vegetarian (3 oz)
Chicken giblets (1/2 cup) Burger, vegetarian crumb (4oz)
Egg whole  (1 large) Canadian bacon(2.5 oz)
Egg substitute   (1/2 cup) Cheese,American,fat-free (3 oz)
Lentils   (1/2 cup) Cheese, Cheddar,low fat (2 oz)
Peas green can (1/2 cup) Cheese,feta (1.5 oz)
Cheese, Gouda (1 oz)
Cheese, Muenster (1 oz)
Cheese, Muester low fat (1.5)
Cheese,Swiss (1 oz)
Cheese,Swiss low fat L(2 oz)
Cheese, American (1 oz)
Cheese spread Am (1 oz)
Chicken breast skinless(2.5 oz)
Chicken drumstick skinless(2.5)
Chicken giblets (2.5 oz)
Clams fresh or can (3 oz)
Duck breast skinless (2.5 oz)
Fish,salmon,grill or broil (2 oz)
Fish,cod,grill or broil (3 oz)
Fish, haddock, g or b (3 oz)
Fish, halibut, g or b (3 oz)
Fish, orange roughy, g or b (3oz)
Ham   (3 oz)
Lamb, lean ground  (2 oz)
Lamb lean  (2 oz)
Lobster, boiled  (4 oz)
Mussels  (2 oz)
Phesant brest,skinless (3 oz)
Pork chops, boneless trim (3 oz)
Pork sausage (2 small links)
Pork tenderloin trim (3 oz)
Scallops    (3 oz)
Shrimp (4 oz)
Temph (2 oz)
Tuna  (3 oz or 1/2 cup)
Turkey, dark   (2 oz)
Turkey, white  (3oz)
Veal  (3 oz)
Venison    (3 oz)
Fats
Avacodo 1/6 fruit) Bacon,turkey   (1 slice) Margarine ,tub (2 tea) Butter,reg  (1 tea)
Olives, black (9 lg or 12 sm) Bacon, pork    (1 slice) Spread,non-trans-fat(2 tea) Butter, whip (1.5 tea)
Olives, green (9 lg or 12 sm) Coconut, shread sweet (1.5 Tab) Mayonaise,reg (2 tea) Margarine (1 tea)
Cream, heavy  (1 Tab) Salad dress,French (2 tea) Oil,canola (1 tea)
Cream, whipped (4 Tab) Salad dress,ranch (2 tea) Oil, corn (1 tea)
Cream cheese, fat-free (3 Tab) Salad dress,mayo (2 tea) Oil, olive (1 tea)
Cream cheese, reg    (1 Tab) Oil, peanuts (1 tea)
Creamer,nondairy,flavor (1 Tab) Oil, safflower (1 tea)
Creamer,non,flavor,reduce-fat (1.5) Peanut butter (1.5 tea)
Creamer,nondairy,plain (2 Tab) Salad dress, Italian (1 tea)
Creamer,non,plain,light (2.5 Tab) Shortening,veg (1 tea)
Gravy,canned (ave=1/3 cup 5.3 T)
Guacamole (2 Tab)
Half and Half (2 Tab)
Honey mustard dressing (1.5 Tab)
Margarine, tub,reduce fat (1 Tab)
Light spread,non-trans-fat (1 Tab)
Mayonaise,fat-free (4 Tab)
Mayonaise,low-cal (1 Tab)
Nuts, almonds (4 tea = 7 nuts)
Nuts, Brazil (1 nut)
Nuts, cashew (4 whole)
Nuts, hickory (2 whole)
Nuts, peanuts (8 whole)
Nuts, pecans (4 halves)
Nuts, walnuts (4 halves)
Salad dressing,French,fat-free (2T)
Salad dressing, Itallian,fat-free(4T)
Salad dressing, ranch,fat-free (3 T)
Salad dressing,mayo-type,ff, (3 T)
Seeds,flaxseed,ground (1 Tab)
Seeds, pumpkin (1 Tab)
Seeds, sesame (1 Tab)
Seeds,sunflower (1 Tab)
Sour Cream, fat free (4 Tab)
Sour Cream,  (2 Tab)
Tartar sauce, low fat (2 Tab)
Whipped topping,nondairy (4 Tab)
Sweets
Gelatin dessert (1/2 cup) Chocolate chips, semisweet(4 Tab)
Jelly beans (20 sm or 8 lg) Cranberry sauce, canned (3 Tab)
Frosting,chocoate (1 Tab)
Fruit butter, apple (2.5 Tab)
Hard candy (4 pieces)
Honey (1 Tab)
Jelly or Jam (4 Tab)
Molasses (1.5 Tab)
Rhubarb, cooked sweet (1/4 cup)
Brown Sugar (2 Tab)
Sugar (4 tea = 1.3 Tab)
Sugar, powdered (2 Tab)
Syrup, light corn (1 Tab)
Syrup, maple (1.5 Tab)
Topping,butterscotch (1.5 Tab)
Topping, caramel (1.5 Tab)
Topping, chocolate (1.5 Tab)
Topping, strawberry (1.5 Tab)